Atomic Habits

A. Convincing argument

Exponential curve of 1.1% vs 1% over sufficiently large amount of time

B. Essentials

  1. Cue - hacks: time and space, kickstart

  • Find time & place where ideas work best (e.g., coffee place in the morning, sitting in a jungle, sitting beside the sea).

  • Establish rituals - without forming an obsession.

  • Simulate if needed

  1. Craving - hacks: tie with attractiveness/value system

  • piggyback on your natural craving for social recognition (be part of groups where desired behaviour is the norm)

  • dopamine tricks - merge want + need

  • create identity around systems instead of goals

  1. Execution - hacks:

  • make it easy - break it down into quantum chunks (2 mins rule)

  • number of invocation triumphs over cumulative time spent

  1. Reward - hacks:

  • be okay with delayed gratification

  • be okay with the reward of dopamine boost from making progress without having to form narratives around it

  • make it easy to measure progress, not that all of it should matter though.

C. Advanced

  1. The gene view - play your strength

  2. Goldilocks zone for engagement vs boredom - choosing the tasks at the right difficulty level is the key to engagement and reward

  3. Swiss army knife - dangers of automation